03.05.15

Fitness
A.box/tactical breathing 3:00
B.2 sets @ 85%
row 500 meters
15 burpees (no jump)
15 russian swings @ 55/35
30 walking lunge steps
10 alt sideways apes
10 pull-ups
30 seconds ring FLR
run 400 meters
rest 4:00 b/t sets

Performance
A.box/tactical breathing 3:00
B.@ Z1
30 seconds belly-to-wall HS hold
row 600 meters
15 hindu push-ups
30 seconds pigeon each side
10 alternating wall bridge rotations
run 600 meters
duck walk 1 length
crab crawl 1 length
passive hang 60 seconds
bear crawl 1 lap
row 600 meters
standing straddle PNF (hands on hips) X 2:00
single leg seiza X 60 seconds each
C.bar protraction X 30 seconds X 2; rest as needed
D.DB external rotation @ 3010 X 5 each X 2; rest as needed

OR

Make up missed session.